Cut These Snacks to Help Your Diabetes

Snacks can really make or break your day when you are living with diabetes. A good diabetes snack can help you keep your blood sugar on an even keel, provide energy throughout a busy day, and prevent you from overeating at mealtime. On the other hand, a poor snack choice can cause unhealthy blood sugar spikes or contribute to unwanted weight gain — and bad diabetes snacks aren’t always as obvious as a gooey candy bar. Steer clear of food goofs with this guide to snack choices that you want to avoid at all costs.

Doughnuts

The likely leader of the bad diabetes snack pack is the doughnut. "When you see terms like ‘cream-’ or ‘jelly-filled,’ ‘crispy,’ ‘crunchy,’ or ‘glazed’ attached to doughnuts, think sugar and fat," warns Nessie Ferguson, RD, a diabetes educator and nutritionist at the Nebraska Medical Center in Omaha. "I usually like to avoid the words 'avoid completely,' but when it come to doughnuts, avoid completely!" Instead, use snack time as an opportunity to have another serving of the healthy foods that can help you better manage your diabetes — fruits, vegetables, and whole grains. If a sweet treat is really what you crave, reach for a diabetes-approved banana with a tablespoon of natural peanut butter.

Rich Cheeses

Keeping your diabetes in check isn’t just about counting carbs. Unhealthy sources of fat also can make it harder to control the disease. So instead of nibbling on just 1 ounce of cheddar cheese, which has 5 grams of saturated fat, enjoy 6 whole ounces of nonfat plain Greek yogurt. Greek yogurt has the creaminess of cheese with three times the protein per serving. For an added dose of flavor and antioxidants, top your yogurt with 1/4 cup of fresh blueberries.

Chicken Fingers

Chicken is a healthy source of lean protein in a diabetic diet, right? But when it comes to chicken fingers, there’s more to the story. "Breaded and fried snacks like chicken fingers or fish sticks can have more fat than a lean beef patty,” Ferguson warns. “The breading may also be loaded with salt." Instead, add a tasty crunch to your diabetes diet with 1 ounce of nuts — you’ll get a dose of healthy monounsaturated fat along with filling fiber, as well as some protein and complex carbohydrates.

Chips and Crackers

You love their lip-smackin’ saltiness, but potato chips, crackers, and corn chips fried in oil are no-nos for people living with diabetes. These snacks not only raise bad LDL cholesterol levels and add lots of calories to your diet, but also they make your diabetes harder to control. Even if you choose baked chips or crackers that are lower in fat, it’s essential to monitor your portion size and avoid pairing them with high-fat dips. Ferguson recommends substituting classic potato chips for baked whole-grain crackers dipped in salsa.

Packaged Cookies

Ferguson warns that all packaged baked goods wreak havoc on a diabetes diet because they’re high in sugar, fat, and calories. The highly processed flour that’s used to make them has had its nutrient-rich outer grain removed along with its blood-sugar-lowering fiber. That means these snacks will be digested more quickly, causing a high blood sugar spike — ouch. Look instead for unprocessed snacks such as popcorn that you air-pop yourself or fresh fruit.

Processed Cereals

Despite label claims about fiber and essential vitamins and minerals, many popular breakfast cereals are actually highly processed, loaded with sugar, and should be avoided. "Watch out for cereals that are made to look or taste like candy or cookies," Ferguson warns. It’s also important to note that even seemingly healthy cereals can have hidden sweeteners and very little fiber. For a smarter diabetes snack, reach for cereals that have whole grain listed as the first ingredient. Pair your cereal with skim milk only, and don’t add sugar. Whole grains are key to a diabetes diet because they have a low glycemic index, which means they are digested slowly and cause less change in your blood sugar, and they have more of the fiber you need for good digestion.

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